1317

November 17 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Steady Rounds:

15 Light Snatch Balance

15 Strict Pull Ups

15 Calorie Row

Strength

Power Snatch (4×1)

Snatch Pull (4×1)

Snatch Deadlift (4×1)

increase weight each rep, through the three lefts

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Lateral Barbell Burpees

6 Thrusters (95/65), 6 Lateral Barbell Burpees

9 Thrusters (95/65), 9 Lateral Barbell Burpees

etc…

Scale to a weight you can do 15 reps unbroken

Bitch Work

Metcon (No Measure)

Every :90 for 15 Minutes

OR

Every 2:00 for 20 Minutes

6 T2B

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